Wednesday 2/8/17
A.
EMOM for 10min
Power Clean + Hang Power Clean
B.
AMRAP in 12min
Shuttle Run 10m/10m-20m/20m
10 DB S2OH 40/30lb-30/20lb- DBs
20 DB RDL 45/35lb-30/20lb- DBs
Tuesday 2/7/17
Coach Matt crushing his workout!
A.
Back Squat
3-3-2-2-1-1-1 (E3MOM)
B.
3 Rds for time
400m Run
20 Push Ups
20 Thrusters 95/65lb
B1.
3 Rds for time
400m Run
20 Push Ups
20 Thrusters 75/45lb
B2.
3 Rds for time
400m run
20 Push Ups
20 Thrusters
Monday 2/6/17
A.
15min EMOM of
Min 1- 40 DUs
Min 2- 15 KB Swings 70/53-53/35-choice
Min 3- Rope Climb
B. (2017 NorCal Master WOD)
AMRAP in 4min
30 Sec Assault Bike
30 Sec Burpees
1min rest
AMRAP in 4min
30 Sec Cal Rows
30 Sec Sit Ups
Saturday 2/4/17
Fight Gone Bad
Friday 2/3/17
3 rounds not for time of
max reps push ups
10 turkish get ups
1 rope climb
B: Tabata
KB swings
thrusters
wall balls
pull-ups
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